Fitness for One and All Home Page


Books and eBooks by the Director


Full Workout Logs

Starting 8/10/07
In Season - Weeks 5-8 of 8

by Gary F. Zeolla

These workout logs are continued from Full Workout Logs: Starting 7/2/07: In-Season - Weeks 1-4 of 8.


Next contest:
IPA PA States, September 22, in New Castle, PA.
114s, master (45-49).

For details on this routine, see Training Routine Format with Off and In-Season Training.

Warm-ups are in brackets. All weights are in pounds. Format: pounds/reps.
Workout time includes set-up, warm-up, lifting, stretching, and clean-up.


Week Five

Bench Assistance, Week 5 of 8

Friday – 8/10/07

Speed Band Bench (mini-bands): [45/15, 95/10, add bands: 45/6, 55/3] 65/5, 65/5, 65/5, 65/5

Standing BB Press: [45/10, 65/6, 80/3] 90/5, 90/5

Curl Bar Rows: [65/6, 90/3] 105/5, 105/5

Reverse Curl Bar Curls: [40/10] 50/10, 50/10

Rotator Cuff (two exercises): [10/10] 12/12, 12/12

Stretching: ~10 minutes

Workout Time: 1:21

Speed bench video

____________________________________

Squats, Week 5 of 8

Monday – 8/13/07

Reverse Band Squat (average bands): [55/15, add bands: 195/10, 255/6, 310/3] 345/4, 375/2

Box Squats: [165/6, 220/3] 245/4, 265/2

Twisting Leg Raises (reps to each side): 13, 11

Stretching: ~10 minutes

Workout Time: 1:24

____________________________________

Benches, Week 5 of 8

Wednesday – 8/15/07

Chain Bench (set-up weighs about 90 pounds):

[55/15, 95/10, add chains: 55/6, 85/5] 105/5, 115/2

Decline DB Bench: [40s/6, 55s/3] 65s/6, 70s/4

Lat. Pulldown (medium grip): [55/8, 80/4] 97/8, 97/8

Hammer Curls: [20s/10] 26s/8, 26s/8

Stretching: ~10 minutes

Workout Time: 1:28

______________________________________

Deadlifts, Week 5 of 8

Friday – 8/17/07

Deadlifts:

Reverse Band DLs (light bands looped around the safety bars in the top hole of my power rack):

[55/15, add bands: 195/10, 255/6, 315/3] 350/5, 385/2

Platform DLs (3” platform): [215/6, 275/3] 305/4, 325/2

Sit-ups: [--/10] 10/12, 10/12

Stretching: ~ 10 minutes

Workout Time: 1:42

The workout time is meaningless as I was trying on new briefs after the workout.

 


Week Six

Bench Assistance, Week 6 of 8

Monday – 8/20/07

Speed Reverse Band Bench (light, #3 bands):

[45/15, add bands: 115/10, 135/6]: 145/5, 145/5, 145/5, 145/5

DB Press: [10s/10, 22s/6, 27s/3] 32s/6, 35s/5

DB Rows (elbows in): [35/8, 47/3] 57/5, 57/5

Reverse DB Curls: [20s/10] 26s/10, 26s/8

Rotator Cuff: [10/10] 13/8, 13/8

Stretching: ~10 minutes

Workout Time: 1:15

____________________________________

Squats, Week 6 of 8

Wednesday – 8/22/07

Squats

(Gear: Crain power belt, squat shoes, Titan single-ply briefs (size 30s), Ginny canvas suit, APT 2.5m Black Mamba knee wraps, APT wrist bands)

[55/15, 145/10, add briefs: 235/6, add suit: 310/3] add belt & wraps: 345/2, 375/1, 375/3, 395/1, 410/1

Twisting crunches (reps to each side): [--/12] 2.5/10, 2.5/9

Stretching: ~10 minutes

Workout Time: 1:55

Had gear problems here. First I tried my Frantz briefs and did not like them at all. So I took them off and switched to a new pair of Titan briefs. These were size 30s while my old ones are 28s, but the new ones fit tighter, too tight, but I kept them on. Big mistake. I had problems hitting depth. I wasn’t close on the set with 345, so I stopped at two reps and increased the weight. But then I got buried on my first try with 375. The rest of the workout went okay, but my depth was a little bit high. And all of the problems really added to my workout time, and I was exhausted afterwards.

____________________________________

Benches, Week 6 of 8

Friday – 8/24/07

Benches:

(Gear: Crain “combo” shirt, APT 24” Black Mamba wrist wraps)

[45/15, 95/10, add shirt and wraps, 150/6, 180/3] 200/4, 210/2, 220/1, 227/1

Lat. Pulldowns (underhand grip): [50/8, 80/4] 100/10, 100/10

DB Wrist Rotations: [10/12] 13/10, 13/12

Stretching: ~10 minutes

Workout Time: 1:27

The claps holding the cables together on my lat. pulldown slipped. So it took a few minutes to fix it. But other than minor mishap, an okay but not great workout.

______________________________________

Deadlifts, Week 6 of 8

Monday – 8/27/07

Deadlifts:

(Gear: Crain power belt, Frantz DL suit, APT knee sleeves and wrist bands; Nike wrestling shoes)

[55/15, 145/10, suit: 235/6, belt and wraps: 310/3] 345/5, 365/3, 385/1, 405/1

DB Calves: [12/10] 17/12, 17/12

Leg Raises: 25, 20

Stretching: ~ 10 minutes

Workout Time: 1:31

 


Week Seven

Bench Assistance, Week 7 of 8

Wednesday – 8/29/07

Speed Band Bench (mini-bands): [45/15, 95/10, add bands: 45/6, 60/3] 70/3 x 5

Standing BB Press: [45/10, 65/6, 80/3] 85/6, 95/4

Curl Bar Rows: [65/6, 90/3] 105/5, 105/5

Reverse Curl Bar Curls: [40/10] 52/10, 52/10

Rotator Cuff (two exercises): [10/10] 13/12, 13/12

Stretching: ~10 minutes

Workout Time: ~1:30

____________________________________

Squats, Week 7 of 8

Friday – 8/31/07

Raw Squats: [55/15, 145/10, 195/6, 235/6] 255/6, 265/5

Reverse Band Squat (average bands): [255/6, 315/3] 350/3, 350/3

Twisting Leg Raises (reps to each side): 17, 11

Stretching: ~10 minutes

Workout Time: 1:37

Even with using gear at my upcoming contest, I feel like I still need to do some lower end work. And the best way to do that is by doing the powerlifts raw. So I’ll be doing so for all three powerlifts this week. And with that, I’m basically following my Alternating Weeks routine:

That said, a very good workout. I’m finally really feeling comfortable with my new form, and I’m hitting depth just fine.

Raw Squat Video

RB Squat Video

____________________________________

Benches, Week 7 of 8

Labor Day – 9/3/07

Raw Bench: [45/15, 95/10, 115/6, 130/3] 145/6, 155/6

Chain Bench (set-up weighs about 90 pounds): [55/6, 90/5] 110/3, 105/3

Lat. Pulldown (medium grip): [55/8, 80/4] 97/10, 97/9

Hammer Curls: [20s/10] 26s/, 26s/9

Stretching: ~10 minutes

Workout Time: 1:19

A very good workout. All bench reps paused.

______________________________________

Deadlifts, Week 7 of 8

Wednesday – 9/5/07

Deadlifts:

Raw Deadlifts: [55/15, 145/10, 225/6, 285/3] 315/6, 325/4

Reverse Band DLs (light bands looped around the safety bars in the top hole of my power rack):

[255/6, 315/3] 360/4, 375/3

Sit-ups: [--/10] 12/12, 12/12

Stretching: ~ 10 minutes

Workout Time: 1:25


Week Eight

Bench Assistance, Week 8 of 8

Friday – 9/7/07

Speed Reverse Band Bench (light, #3 bands):

[45/15, add bands: 115/10, 135/6]: 150/3 x 5

DB Press: [10s/10, 22s/6, 30s/3] 35s/6, 37s/4

DB Rows (elbows in): [37/6, 47/3] 57/6, 60/5

Reverse DB Curls: [20s/10] 26s/10, 26s/9

Rotator Cuff: [10/10] 13/12, 13/10

Stretching: ~10 minutes

Workout Time: 1:20

____________________________________

Final Squats Pre-contest

Week 8 of 8

Monday – 9/10/07

Squats

(Gear: Crain power belt, squat shoes, Titan single-ply briefs, Ginny canvas suit, APT 2.5m Black Mamba knee wraps, APT wrist bands)

[55/15, 145/10, add briefs: 245/6, add suit: 335/3] add belt & wraps: 375/3, 395/2, 415/1

Jump Squats: 75/6, 75/5, 75/5

Twisting crunches (reps to each side): [--/12] 2.5/10, 2.5/8

Stretching: ~10 minutes

Workout Time: 1:35

At my last contest more than a year ago (Labor Day weekend 2006), my attempts were 375 – 400 – 415 (all passed, nine white lights). Since then, I have had many problems on squats, with gear, depth, and going back and forth on whether I would compete raw or with gear. I won’t rehash all of that here, but I will say, with all of the problems, I was very happy to get my squat back up to about where it was a year ago. But I am still having a few problems.

The depth on the set with 375 was not real good. But that was because I was having problems getting down with the gear. In fact, on my last warm-up set, I couldn’t even come close to getting down enough, and that was without wraps. But I think I hit depth fine on the second work set, but unfortunately, my camera didn’t work right for that set.

For the last set, I moved the angle of the camera as I wanted to show off that I had four 45s on each side of the bar, for the first time in ages. But with that angle, it’s hard to see depth. But it looks good. And let me add, that set felt great! I got the 415 with strength to spare. In fact, in might have been able to double it, but I never even thought of trying a second rep until after I racked the weight. But still, after all of the problems, I felt like everything finally came together on that set, my final set before my upcoming contest.

Below are videos of the sets. Let me know what you think about the depth.

Warm-up with 335

Triple with 375

Single with 415

But now I have some decisions to make on my attempts. For my opener, I was planning on using a triple weight. But again, I couldn’t hit depth with just 375. So I have two options. First, if I don’t pull the straps as tight on the suit, then it’s easier to get lower. But I’ve pulled the straps as tight as I could for my last two workouts, so I’m not used to them being looser. Second, I could increase the weight. 385 should do it. But I’m not sure if that will be too heavy for an opener or not. But I would probably add in another warm-up with about 360 with full gear. That will help me to gauge what I need for depth.

Either way, for my second attempt, I’d probably go to 400/ 405. But then for my third, as indicated, I squatted 415 at my last contest, which was a PR. So I need 420 for a new PR. But that was an APF contest. My last IPA contest I squatted 410, good for an IPA record. So I only need 415 for a new IPA record. So ‘m not sure if I should be conservative and just go for the IPA record or push it a little more and go for a PR. But with as easy as the 415 was here, 420 seem more than doable. Of course, it would all depend on how things go on my first two attempts.

Any suggestions would be welcome.

____________________________________

Final Benches Pre-contest

Week 8 of 8

Wednesday – 9/12/07

Benches:

(Gear: Crain “combo” shirt, APT 24” Black Mamba wrist wraps)

[45/15, 95/10, 115/6, add shirt and wraps, 155/3, 180/1] 200/3, 215/2, 230/1

Lat. Pulldowns (underhand grip): [50/8, 80/4] 105/8, 105/8

DB Wrist Rotations: [10/12] 14/8, 14/12

Stretching: ~10 minutes

Workout Time: 1:18

The 230 is a gym PR. But looking at the video, I doubt it would pass. However, the double with 215 looked perfect. Now I have to decide on attempts.

I’ll probably open with 200. 215 would be a good second attempt. But that is my current PR and IPA record. So I might go to 220 for my second attempt instead. That will give me two shots at it. If that goes well. I might try 230 for a double bwt bench on my third or even a fourth attempt. But with cutting weight, that’s doubtful, but it might be worth a shot.

Videos:

Double with 215

Single with 230

______________________________________

Final Deadlifts Pre-contest

Week 8 of 8

Friday – 9/14/07

Deadlifts:

(Gear: Crain power belt, Frantz DL suit, APT knee sleeves and wrist bands; Nike wrestling shoes)

[55/15, 145/10, 205/6, suit: 270/3, belt and wraps: 330/1] 370/3, 390/2

DB Calves: [15/10] 20/15

Leg Raises: 25

Stretching: ~ 10 minutes

Workout Time: 1:20

Psyched! My final week of heavy workouts went just as planned. For squats and benches, I planned on doing 3 x 3,2,1, with the weights for these sets more or less being my attempts at my contest. And I got all the reps.

But here, I usually deadlift every 9-10 days, but my workout rotation had this final workout 8 days before my contest. So I wasn’t sure how heavy to go. I decided to do the first two sets and skip the third. And the two sets went as planned. If I had done a third set, it would have been with 410, and I am sure I would have gotten it. So my attempts will probably be 370, 390, 410. The final attempts will be enough to break my won IPA record.

So I’m ready for the contest. Just a light bench workout on Monday and that will be it training-wise. But now, I have to start cutting weight, YUK! For details, see Cut 7.7 pounds in 7-1/2 days.

Videos:

Triple with 370

Double with 390

______________________________________

Bench Assistance/ Final workout pre-contest

Monday – 9/17/07

Speed Band Bench (mini-bands): [45/15, 95/10, add bands: 45/6, 65/3] 75/3 x 3

Standing BB Press: [45/10, 65/6, 80/3] 90/6

Curl Bar Rows: [65/6, 90/3] 105/6

Reverse Curl Bar Curls: [40/10] 55/10

Rotator Cuff (two exercises): [10/10] 14/12

Sit-ups: [--/10] 15/12

Stretching: ~10 minutes

Workout Time: 1:09

For how my contest went, see IPA PA States Powerlifting Championships - 2007.



Full Workout Logs: Starting 8/10/07: In-Season - Weeks 5-8 of 8. Copyright 2007 by Gary F. Zeolla.

Powerlifting and Strength Training
Powerlifting and Strength Training: Full Workout Logs

Text Search     Alphabetical List of Pages  Contact Information

Fitness for One and All Home Page


Books and eBooks by the Director